HOW TO BOOST IMMUNE HEALTH DURING PERIMENOPAUSE AND MENOPAUSE - TIPS BY KIM SHAPIRA, M.S., R.D.

Spring is almost upon us, and we can all breathe a sigh of relief, yet it feels as though many of us are trapped in a cycle of recurring illness, falling sick and then recovering, only to be struck down again every 4 to 6 weeks. For many women, this persistent cycle can be attributed to the hormonal fluctuations that accompany perimenopause and menopause, which can profoundly impact the immune system and overall health. As such, nurturing and supporting our immune function during this phase of life is more essential than ever, particularly during flu season or times when illness is more prevalent. With work and kids and a million things on the calendar, I have zero time to slow down and be sick. So naturally, I turned to registered celebrity dietitian Kim Shapira, M.S., R.D. (whom I’ve featured on the blog before) to find out how to navigate ourselves around this.

So listen up. You don’t want to miss her tips on how to boost your immune health during perimenopause and menopause.

TIPS ON HOW TO BOOST IMMUNE HEALTH DURING PERIMENOPAUSE AND MENOPAUSE – as recommended by Kim Shapira, M.S., R.D.

How to be social and not at risk for the flu especially when your body is already stressed from peri/menopause

KEEPING A MINDFUL PRACTICE

A mindful practice holds profound importance in our lives. The placebo effect is a testament to the power of belief, and the way we speak to ourselves has a remarkable impact on our well-being. Within us flows an energy greater than the electrical capacity of the entire world. By dedicating just a few moments each day to take deep breaths, visualize vibrant, healthy cells, and a body in its full strength, we can unlock more healing potential than we may realize.

Our thoughts trigger chemical responses in our bodies—each positive thought nourishing us, and each negative thought contributing to stress. While we are biologically hardwired to think negatively as a protective measure, it is through conscious practice that we can shift our mindset toward positivity.

In times of stress, deep breathing induces the release of nitric oxide, a vital compound that helps prevent our cells from becoming “sticky,” thereby making it more difficult for illness to take root. The simple act of breathing mindfully can create powerful, life-affirming changes within our bodies.

EAT FIVE TO SEVEN 1/2 CUP SERVINGS OF VEGETABLES

Be sure to get your servings of vegetables as this act creates the the same chemical. Hooray for phytochemicals and antioxidants!

KNOW YOUR NUMBERS

Take vitamin D with K2. Check and know your numbers.

Vitamin D

Vitamin D over and around 30 seems sufficient but really strive for between 50-70.

REDUCE STRESS

Are you moving your body often- how many hours do you sit, stand, walk. Can you shift this to be more active?

Stress can be worrying about dinner next week, being in physical pain or being scared of something right now. Our body doesn’t really know the different. Stress is stress and our body responds to stress in under 10 seconds, with about 1400 different sensations. The faster we can recover, the more resilient we are and that can help our immune function.

Perimenopause affects a woman’s Body about 100 different ways (this is stress) and can last about 1/3 of a woman’s life. Understanding what your body is experiencing and supporting your body with mindful practices, community and HRT or supplements lowers stress and this boosts immune function, a couple of my favorite supplements for are EPO, Inositol, chaste berry and Vitamin C.

BOOST YOUR GUT HEALTH

It’s important to work on maintaining the health of your gut – especially since this is the key to your immune system. Eating a diet with vegetables, omega 3 (I love flax seed and chia seed, and hemp seeds), fiber (25 grams for women and 30-35 grams for men), a variety of whole grains, and fermented foods protects and heals potential gut imbalances.

If you are stressed and need support, be sure to embrace Ashwaganda. Ashwaganda is known for its adaptogenic properties, which help the body better respond to stress. By balancing cortisol levels, it helps improve overall resilience to emotional and physical stressors. In addition to supporting mental clarity and emotional regulation, it may promote better sleep and reduce inflammation, which are all important factors in maintaining a healthy immune system.

Also, consider a supplement for adrenals health.

Also, consider a supplment for immune function.

My favorite supplement ever for immune function is Immunitone Plus Design for Health . This will keep you healthy forever. It embodies a combination of mushrooms, vitamin D, zinc and vitamin C. Additionally, therex are prebiotic polyphenols, astragalus, green tea and echinacea to name a few of its ingredients. This supplement can help reduce your risk, support your respiratory system and help maintain a normal electrolyte balance.

RED LIGHT THERAPY

Red light therap the secret no one is talking about enough for pain, health and collagen production, joint health and immune health!

HOW TO BOOST IMMUNE HEALTH DURING PERIMENOPAUSE AND MENOPAUSE – TIPS BY KIM SHAPIRA, M.S., R.D.